We are entering the final week of the 2016 CrossFit Open. This year has been crazy with more participants at Industrial Athletics, more friendly competition, and harder WODs from CrossFit. We can’t wait to see what 2017 brings.
For today, we will be doing Burpee jump over boxes and toes to bar. In the EMOM format, this will give us a chance to work on a higher volume with a built in rest. The hard you push each movement, the more rest you get before the next minute.
CrossFit Alloy WOD for 3/21/2016:
Stregnth:
Push Press
3, 3, 3, 3, 3
MetCon:
EMOM 14 Min:
Min 1: 6 Burpee Jump Over Boxes
Min 2: 10 Toes to Bar
Mobility:
Banded Shoulder Stretches on the Pullup Rig
Post Weight to Comments
Scaling:
Platinum: As written above.
Steel:
EMOM 14 Min:
Min 1: 6 Burpee Jump Over Boxes (24/20)
Min 2: 7 Toes to Bar
Brass:
EMOM 14 Min:
Min 1: 4 Burpee Jump Over Boxes (24/20)
Min 2: 7 Knees to Elbows
Bronze:
EMOM 14 Min:
Min 1: 4 Burpee Jump Over Boxes (20/short box)
Min 2: 7 Lying Leg Raises